Super excellent Strength Session Big Squat Day PR's all over the place Great atmosphere and fantastic encouragement from all Basix gym -...

Option 1 “Row Cindy” 20 min AMRAP 05 Pull ups 10 Push ups 15 Squats 20 Cal Row 10 mins GOAT Option 2 “BBC Row” Men 35 - Ladies 25 20 min...

“Speedy” Every 2 mins For 40 mins Alternating Exercises 8 WBS 9/6 kg 8 Deadlifts 40/30 kg 8 Power Cleans 40/30 8 Push press 40/30 kg Max...

RXD - 30 Reps @ 24/16 kg Scaled - 36 Reps @ lower kg 5 x 5 mins A) - 500/400 m Row - SDHP B) - 500/400 m Row - Russian Twist C) - 500/400...

45 min Time Cap 21 - 18 - 15 - 12 - 09 - 06 - 03 Slam Ball Push Press B Bag Squats Slam Ball Over Shoulder B Bag Leg Lunge Slam Ball Box...

We are so excited to announce that our new 16 bay rig should be delivered to the gym on Friday. To minimise disruption to classes it is...

12 minute AMRAP : 6 Power Cleans 6 Box Jumps Workout specific warm-up 3 x 30 seconds Extended Plank Hold 2 x 30 seconds Elbow to...

"Mr Joshua - Variation" 1000/900 M Row 30 Stiff Leg Sit ups 21 Deadlift 800/700 M Row 25 Stiff leg Sit ups 18 Deadlift 600/500 M Row 20...

CrossFit Scotland Barbell Club Three twelve minute intervals rep count for each interval : 5-4-3-2-2-1-1-1 Shoulder Press Push Press Push...

CrossFit Scotland Barbell Club Three twelve minute intervals rep count for each interval : 5-4-3-2-2-1-1-1 Shoulder Press Push Press Push...

In Pairs: 26 Min AMRAP 60/50 Calorie Row shared 40 Bench Press (60/40kg) (20 bench each, one working at a time) 40 single DB Hang Power...

5 rounds 1 minute of each movement min 1: deadlifts (100/70) min 2: burpees over the bar min 3: Chest-2-bar min 4: row calories min 5: rest

400m Run 30 Power Cleans (42.5/30 kgs) 400m Run 30 Hang Power Cleans (42.5/30 kgs) 400m Run 30 Front Squats (42.5/30 kgs) 400m Run 30...

Push Press Warmup reps of 10,8,6,4,2 Then a build every 90 seconds for five rounds of 3 reps HEIDI AMRAP 23 MINUTES 23 AIR SQUATS 23...

“SWEAT” 5 Rounds, EACH ROUND FOR TIME START NEXT ROUND EVERY SIX MINUTES ♂ 20/ ♀ 17 Calorie Row 15 Double DB HPC & press(♂ 22.5/♀ 15 kgs)...

Strength/Technique Session Big Deadlift Day Warm up 10 - 08 - 06 - 04 - 02 Increasing Wt. each set WOD Deadlift 5-3-3-3-1-1-1 Lift Heavy...

Warm up WOD Practice 20 min AMRAP 10 Pull ups 15 Push ups 20 Single Leg Squats Every 3 Rounds Run 400 m/Row 500 m

In Pairs complete the following 30 Synchro Deadlifts 30 Synchro Burpees 20 Synchro Deadlifts 20 Synchro Burpees 10 Synchro Deadlifts 10...

Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂...